Program Description
This program takes many aspects of other programs I have seen and mix them together with some of my own to try and create the most successful Batman program possible.
Program Overview
- LevelBeginner, Advanced
- GoalBodybuilding, Powerlifting, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 28, 2024 06:03
- Last EditedJul 04, 2025 01:19
Summary
Unleash your inner superhero with the Batman “The Dark Knight” workout routine! This intense 12-week program is designed for five days a week of strength and conditioning, incorporating dynamic exercises like jump rope, pull-ups, and high rows to sculpt your physique. Each session combines cardio bursts with targeted strength training to build endurance and muscle. Get ready to channel your inner Dark Knight and transform your fitness game!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Dead Hang
1
1
1
45 secs
30 secs
15 secs
-
-
-
3
High Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
5
21s (EZ Bar)
1
21 reps
-
6A
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6B
Dragon Flag
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Stretching
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Bench Press (Dumbbell)
3
5-8 reps
-
2B
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Extension (Cable)
2
15+ reps
-
6
One Arm Lateral Raise (Cable)
2
15+ reps
-
7A
Hanging Leg Raise
3
AMRAP
-
7B
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
3
5-8 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wall Sit
2
30-60 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Jump Rope2 Sets
5 mins
-
2A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2B
Dead Hang1 Set
1 Set
1 Set
45 secs
30 secs
15 secs
-
-
-
3
High Row3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
5
21s (EZ Bar)1 Set
21 Reps
-
6A
Reverse Abs Crunch (Bodyweight)3 Sets
12-15 Reps
-
6B
Dragon Flag1 Set
AMRAP
-
Day 3
1
Jump Rope2 Sets
5 mins
-
2A
Punching Bag2 Sets
3 mins
-
2B
Shadow Kick Boxing2 Sets
3 mins
-
3
Stretching3 Sets
5 mins
-
Day 2
1
High Bar Squat (Barbell)3 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Trap Bar Deadlift3 Sets
5-8 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Leg Curl3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Wall Sit2 Sets
30-60 secs
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
2A
Bench Press (Dumbbell)3 Sets
5-8 Reps
-
2B
Chest Fly (Dumbbell)3 Sets
8-10 Reps
-
3
Overhead Press (Barbell)3 Sets
5-8 Reps
-
4
Dip (Bodyweight)3 Sets
AMRAP
-
5
Tricep Extension (Cable)2 Sets
15+ Reps
-
6
One Arm Lateral Raise (Cable)2 Sets
15+ Reps
-
7A
Hanging Leg Raise3 Sets
AMRAP
-
7B
Dead Hang1 Set
1 mins
-
Day 5
1
High Bar Squat (Barbell)3 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Trap Bar Deadlift3 Sets
5-8 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Leg Curl3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Wall Sit2 Sets
30-60 secs
-